Cari Blog Ini

Healthy Breakfast Ideas And Recipes To Promote Weight Loss

Are you aware that the first meal of the day can help you shed those extra pounds? Continue reading if you are keen to know how. Some nutritional specialists – Willow Jarosh, RD, of C&J Nutrition and Stephanie Clarke, RD – shares perfect equation for preparing a breakfast that will help in weight loss. You should start seeing the results if you follow their advice.

Calories

You should consume between 300 and 400 calories in your breakfast. If you want to lose weight, take no more than 350 calories. Those who exercise and want to maintain should aim for a range of between 350 and 400 calories.

Carbohydrates

Ensure that 45 to 55 percent of your breakfast calories come from carbs. This is approximately 40 to 55 grams of carbs. You should avoid overly sugary and processed foods enriched with wheat flour. Instead, go for whole grains vegetables, and fruits.

Protein

15 to 25 percent of your breakfast calorie content should be protein. This should be approximately 13 to 30 grams. Consuming enough protein in the morning keeps you full for the better part of the day. Studies also indicate that taking at least 20 grams of protein in the morning can help in weight loss. Best sources of protein include eggs, whole grains, seeds and nuts, soy milk, and dairy products.

Fats

Aim for about 10 to 15 grams of fats in your breakfast. This is approximately 30 to 35 percent of your total breakfast calories. Avoid saturated fats such as cheese and bacon. Instead, go for monounsaturated fats like seeds, nuts, avocados, and olive oil.

Fiber

Aim for 6 grams of fiber, which represents about 25% of the recommended amount in a day. However, you can take more fiber if it doesn’t interfere with your digestive system. Some best sources of fiber include whole grains, berries, veggies, apples, greens, and nuts.

Sugars

You don’t have to go for sugars if you are following the equation above. You will already be taking a combination of foods containing sugar like dairy products, fruits, and whole grains. You should aim not to take more than 36 grams of sugar in your breakfast. However, aim for nothing more than six grams (approximately 1.5 teaspoons) if it is an added sugar irrespective of its source.

Timing Breakfast

Basically, you aren’t supposed to take breakfast within 30 to 60 minutes of getting out bed. Consider splitting your breakfast into two parts if you are not keen on taking anything big first thing. Take something light close to waking up and the other half an hour later. This is great if you exercise in the morning and prefer not to do it on a full stomach. You should aim to have the more carbohydrates-based portion before working out and the more protein-based portion after exercising.

The Best 4 Weight Loss Breakfasts

Skipping meals, especially breakfast, won’t help in shedding weight and keeping it off, according to Stephanie and Willow. So what are you supposed to take? Leslie Langevin, MS, RD, CD, of Whole Health Nutrition shares some basic recommendations:

Steel-Cut Oatmeal

¼ cup of steel-sliced oatmeal

3 tablespoons of ground almonds

1 tablespoon of maple syrup

¼ banana

Contents

Calories: 366

Fat: 14 grams

Carbohydrates: 51 grams

Fiber: 7 grams

Sugars: 18 grams

Protein: 11 grams

Toasted Eggs

2 scrambled eggs

2 cups of spinach or Swiss chard

1 tablespoon of sliced onion

½ tablespoon of olive oil

1 slice of whole wheat toast

½ cup of raspberries or blueberries

Contents

Calories: 36 grams

Fat: 19 grams

Carbohydrates: 33 grams

Fiber: 6 grams

Sugars: 10 grams

Protein: 20 grams

PB Banana Toast

1 banana

A touch of cinnamon

I slice of hearty whole grain bread

2 tablespoons of all-natural peanut butter

Contents

Calories: 395 grams

Fat: 16 grams

Carbohydrates: 52 grams

Fiber: 9 grams

Protein: 13 grams

Protein Smoothie

2 cups of spinach

½ banana

1 scoop of protein powder (pick the ones that give 20 to 30 grams of protein)

½ cup of frozen mango

3 ice cubes

1 tablespoon of flax meal

2 cups of unsweetened vanilla almond milk

Contents

Calories: 330 grams

Fat: 10 grams

Carbohydrates: 35 grams

Fiber: 7 grams

Protein: 37 grams

Common Breakfast Mistakes You Should Avoid

Skipping

Skipping breakfast can make you feel cranky or foggy-headed. You may end up taking unhealthy sugary foods or drinks later in the day. Breakfast provides your body with essential nutrients and minerals.

Skimping

Failing to eat enough in the morning can be detrimental like skipping. It will leave you hungry and trigger the urge to eat more calories later in the day. You stick to a regular formula to feel satisfied for longer and get the energy for regular bodily functions.

Imbalanced Breakfast

Your breakfast should include all the key components to ensure that you are not only satisfied but also getting all the essential nutrients and minerals. Ensure that you are eating a well-balanced breakfast which also helps in weight loss.

Postingan Populer

It’s almost hard to believe that 20-30 pounds of waste could be stuck in your colon, but it turns out that the colon is a pretty big place. At least once a year we recommend a flush of the colon such as this one for optimal health.
Pretty much all of the waste that is eliminated from all of the organs in your body, not just from your food, ends up in the colon.
If your colon doesn’t get completely cleared out or there’s a blockage it can negatively affect your health and start a cascading effect of damage within the body. In severe cases, toxic buildup can cause chronic disease.
Certain organs may be weakened by the toxic overload.

This is happening more frequently these days because our food has record high contaminants and harmful chemicals in them and just waking up in the morning and going about your day subjects your body to the same thing. Here are the most common symptoms of colon toxicity: Diarrhea, stomachache, gas, bloating, indigestion, constipationJoint and muscle painVagin…

There are thousands of skin and beauty care products that promise to give you clear and glowing skin. Instead of relying on these products, you can attempt some simple and easy home remedies to improve the overall health and appearance of your skin. But first: What makes our skin so important?
Our skin has three layers that we know as epidermis (the outermost visible layer), dermis (the middle layer), and hypodermis (the innermost and thickest layer). In fact, skin is our bodies largest organ in both size and weight and serves three functions.
Skin protects us from: Elements like rain, snow, and even the sunExternal impacts and pressureMicroorganisms, chemicals, and radiation
Skin regulates:
Metabolism and synthesis of vitamin D
Body temperature, peripheral (arms, legs, hands, and feet) circulation, and fluid balance
Skin senses:
Hot and cold temperatures
Pressure and pain
Despite the protection that we get from our skin, it isn’t impenetrable. When we suffer cuts, big or small, those …

Just recently a group of scientists in Norway made an important discovery concerning our health. Namely, they proved that people who consume three cups of milk per day have a 3x higher risk of developing breast cancer, compared with people who don’t consume it at all, or they do in small portions. Statistics show that the rates of breast cancer have significantly raised in the past few years. Experts believe that the reason for that is the consumption of milk and other dairy products.
The countries that have the highest rate of breast cancer are Canada, America, Finland, Sweden and Great Britain. THESE ARE THE COUNTRIES THAT HAVE THE HIGHEST MILK PRODUCTION AND CONSUMPTION IN THE WORLD.
Moreover, the scientist has found that in the countries where the milk consumption is low, also the breast cancer rate is significantly lower as well.

Many people are not aware that the milk contains hormones and other compounds that have cancer-causing effects. Furthermore, the artificial supplements …

The starting question would be, Would you like to know a very simple milkshake that will help you get rid of that Accumulated Fat you’ve always wanted to discard once and for all? Well today I’m going to teach you how you can do it with a simple recipe of a super effective shake, pay attention and take note.

After you start taking this super drink you will begin to see the changes in your body quickly, it is made from completely natural fruits and vegetables, which in addition also helps eliminate toxins and speed metabolism. Take note and start using it now.

The grandmothers are usually experts in natural remedies, always know all kinds of recipes, and even those that can make us slow down. Although, most of the girls always look for a small waist and a flat abdomen, there is no one better on this planet than we can suggest that our grandmother.
In several occasions our abdomen tends to swell and not necessarily because we are accumulating fat, the retention of liquids is very tradi…

Note: you should avoid these bedtime habits, especially if you can’t sleep good:
1.You shouldn’t drink water before you go to bed, because if you drink too much water before you go to sleep, you will have to wake up 2-3 times to go to bathroom – in the middle of the night.

2.Don’t take a nap in the middle of the day – every day. Make sure you have a good sleeping routine and you should try to go to sleep at the same time (every day), so your brain will be ready to “shut down” and you can fall asleep much faster.
3.You should keep your electronic devices away before you sleep. You shouldn’t use your laptop or smartphone at least one hour before you got so sleep, because the brightness from your laptop will alert your brain and you can’t fall asleep immediately. So, make sure you don’t use your laptop at least 1 hour before you go to sleep or at least adjust the brightness.
4.You should also know that if you have a habit of reading a book before you go to sleep, then we highly recommen…

Having trouble remembering things? These medications may be real cause. In the past, doctors dismissed mental confusion and memory loss as a part of the aging process.
However, today scientists know that memory loss as we get older is not inevitable. In fact, the brain can grow new cells and reshape their connection during the life.
Many people are aware of the numerous things that may impair memory, like drug and alcohol abuse, head injuries, strikes, heavy smoking, severe stress, sleep deprivation, lack of vitamin B12, or illnesses, such as: Alzheimer’s.
However, what many people do not know that some prescribed drugs can also affect memory.
Unluckily, the number one death cause in the United States is adverse drug reactions. In fact, prescription drugs cause more than 100.000 deaths a year, and over 1.5 million hospitalized patients, who experienced adverse drug effects.

The prescription drugs, which cause numerous cognitive health issues, including memory loss, are divided into t…

Turmeric has been here since forever! Besides being used in cooking, this golden spice is one of the best natural remedies that have been used in Traditional medicine for centuries.
From fighting infections and some cancers to reducing inflammation and treating digestive problems, this amazing spice is something that you should finally introduce to your diet.
Today, numerous people finally become aware of its effectiveness and ability to treat different health conditions. So, let’s find out more! Here are top 6 benefits of turmeric if consumed regularly: 1. Reduces inflammation
Chronic inflammation can appear as a result of bad lifestyle habits such as poor nutrition, stress, lack of exercise, etc. Today many doctors believe that chronic inflammation is the primary factor responsible for the appearance of many serious health conditions such as cardiovascular disease, diabetes, cancer, Alzheimer’s, etc.
Its effectiveness and anti-inflammatory properties are confirmed by numerous studie…

Numerous women are dissatisfied with the look of their breasts, and it is a common belief that it’s impossible to perk up your breasts naturally, via exercises and home remedies. Good news! It is possible, and this article will tell you how you can achieve this goal and regain a plump, firmness in your breasts.

Namely, we will present a home remedy that actually tightens the skin on your breasts, leaving them perkier, firm and plump. Furthermore, there is an exercise that can make a huge difference in the appearance of your breasts!
These two methods are 100% effective. It will tighten the skin on your breasts making them firm, plum, and perfectly perky! You need to follow the following two steps in your quest to look better and feel better about yourself. Follow these steps and get started right now if you want fast results. Tip 1: The workoutDo the following exercise:
lay on your back on a bench and take one 5-pound weight in each hand.
Then, raise your arms straight above your che…

The human body is a true miracle of nature. We often take our health for granted and we rarely think about how amazing is the gift of life. Some of the things that we think about the least is probably the sperm. However, there are many interesting facts about sperm that you might find interesting. 1. HOW LONG DOES SPERMS CELL LIVE INSIDE A MANS BODY IF NOT EJACULATED?
Sperm lasts in a male body for around 74 days. If they are not released during an ejaculation within this period, they die and are then reabsorbed in the male body. You make about 1000 sperm cells per second! Pretty amazing right?

2. SOME LIKE IT HOT, SPERM LIKE IT COLD.
Temperature can lower sperm count! It is shown that men have less sperm during summer season and more during winter season. Testicles are also few degrees colder than the rest of the body. 3. 90% OF SPERM EJACULATED IS DEFORMED.
Not all sperm are created equal. Sperm can have a multitude of defects in the head, neck, or tail, such as two heads, two tails, …

No doubt a healthy diet is essential when trying to lose weight, however, many experts will tell you that boosting your metabolism is like adding fuel to a bonfire of calories. It burns them up!
One of the best ways to speed up your metabolism is doing physical activity that includes cardio and strength training. Drinking green tea and even coffee can also speed up your metabolism since it contains caffeine, which is a central nervous system stimulant.
But if you’re not a fan of exercising, green tea, or coffee, then you can try adding some spices to your food. Starving is never the best choice when you want to lose weight because after you return to your normal diet, the pounds will return like a boomerang.
Combining some natural ingredient with your food can speed up your metabolism and in the end, help you lose some weight.
Scientists from the University of Medical Science in Iran performed a study, which involved two groups of women who have weight problems. During the 12 weeks, …